TRAINING CYCLES FOR HIGH SCHOOL MIDDLE TO LONG …

TRAINING CYCLES FOR HIGH SCHOOL MIDDLE TO LONG DISTANCE RUNNERS

Ann Gaffigan February 8, 2014 Nebraska Coaches Association Winter Track & Field Clinic

Background

? Coached in high school by Ed Gaffigan

? 2-time Illinois High School Coach of the Year ? 3 individual State Track& Field Championships ? 1 individual Cross Country State Championship ? 2 team Cross Country State Championships

? Coached in college and professionally by Jay Dirksen

? 28 years at University of Nebraska ? 39 Track & Field All-Americans ? 14 Cross-Country All-Americans ? 45 Track and Field Conference Champions ? 3 NCAA Champions

? Nebraska Cross-Country/Track & Field Alum ? 2004 All-American, 3000m Steeplechase ? 2004 U.S. Olympic Trials Champion ? Former American Record Holder, 2000m & 3000m steeplechase

A Year of Training Phases

? SUMMER: Base Training Phase I

? Approximately 12 weeks ? Focus on Endurance, volume, workouts that are "portable"

? FALL: Cross Country Competition Phase

? Approximately 8 weeks ? Focus on Speed Endurance

? WINTER: Base Training Phase II

? Approximately 12 weeks ? Focus on Endurance, volume, workouts that are "portable"

? WINTER/SPRING: Pre-Competition Phase

? Approximately 9 weeks ? Focus on Speed Endurance

? SPRING: Track & Field Competition Phase

? Approximately 8 weeks ? Focus on Speed Endurance and Speed

Determining Pace for each Athlete

1 mile time trial + 33 sec = 5K PACE 5K time trial pace/mile - 33 sec = MILE PACE 5K PACE + 30-40 sec = TEMPO RUN PACE

Basic Philosophy

? Workouts and mileage should always be tailored to the athlete's experience, durability and commitment

? A week typically consists of:

? 2 hard workouts (counting a competition as a hard workout) ? 2 easy/recovery days + core ? 1 medium day ? 1 long run day ? 1 day off or very easy recovery day

? Always include stretching after each run ? Core and running drills are important throughout the year ? Athletes should be encouraged to "listen to their body"

and let the coach know if more recovery is needed

Summer Base Training (June ? Aug)

? Start at a low level of mileage and work up no more than 10% a week to 40-60 miles, depending on the athlete's experience, durability and commitment.

? Have a "down week" every 4th week, with final down week coming before official practice starts

? Sample mileage starting at 20, 25 or 30 miles (12 weeks): ? 20 - 22 - 24 - 20 - 26 - 29 - 32 - 20 - 35 - 39 - 43 - 20 ? 25 - 28 - 31 - 25 - 34 - 37 - 41 - 25 - 45 - 50 - 55 - 25 ? 30 - 33 - 34 - 30 - 37 - 41 - 45 - 30 - 50 - 55 - 61 - 30

Base Training: Sample Week

Monday: Core + 3 mile easy run + a few strides during or after

Tuesday: 1 mi warmup jog (or 10 minutes) 25 minutes of running uphill hard and jogging down 1 mi cooldown jog (or 10 minutes) Mileage: ~ 5 miles

Wednesday: 6 mile run "as you feel" ? medium distance day

Thursday: Core + 3 mile easy run + a few strides during or after

Friday: 1 mi warmup jog (or 10 minutes) 3 mile tempo run at Tempo Pace OR 20 minutes at "tempo run effort" 1 mi cooldown jog (or 10 minutes) Mileage: ~ 5 miles

Saturday/Sunday: Long Run - 8 miles (20%) and Rest Day

Total Mileage: 30

Base Training Notes:

? When increasing mileage each week, alternate between increasing the mileage on easy days/long run day with increasing the mileage on workout days

? High mileage runners can do 2-mile warm up and cool down jogs and/or 3 mile easy morning jogs

? Mix up the Tuesday/Friday workouts:

? Progression runs (get faster each mile or half mile) ? Fartleks: rest is always shorter than hard rep

? Alternate 3 min hard/2 min easy for 25-35 minutes ? DOWN LADDER:6 min-5 min-4 min-3 min-2 min-1 min hard with 1 min

easy between ? UP/DOWN LADDER: 1 min-2 min-3 min-4 min-4 min-3 min-2 min-1 min

w/ 1 min easy between

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